Bellhouse Crossfit – CrossFit CROSSFIT : 7:30 AM AMRAP 20 600m Row 40 Russian KBS (50/35) 20 KB Box Step Overs (50/35) Score : Rounds plus reps Target : 4-6 Rounds HYROX : 8:45 AM For Quality: 20 Min Easy Run Into… 10 x 100m Build Up Sprints Into… .7 Mile Easy Jog We will warm up at BellHouse and then all drive over to Blue Heron Park for the workout! It’s going to be a GORGEOUS day! ☀️Read more

Bellhouse Crossfit – CrossFit CrossFit Games Open 25.1 Rx (Ages 16-54) (AMRAP – Rounds and Reps) As many rounds and reps as possible in 15 minutes of: 3 lateral burpees over the dumbbell* 3 dumbbell hang clean-to-overheads* 30-foot walking lunge (2 x 15 feet) *After completing each round, add 3 reps to the burpees and hang clean-to-overheads. F: 35-lb (15-kg) dumbbell M: 50-lb (22.5-kg) dumbbellTo learn more about CrossFit Games Open 25.1 Rx (Ages 16-54) click here CrossFit Open 25.1 Int Option (BELLHOUSE ONLY) (AMRAP – Rounds and Reps) AMRAP 15 3 lateral burpees over the dumbbell (35/25) 3 dumbbell hang clean-to-overheads (35/25) 30-foot walking lunge (2 x 15 feet) *After completing each round, add 3 reps to the burpees and hang clean-to-overheads. CrossFit Games Open 25.1 Scaled (Ages 16-54), Teenagers 14-15, and Masters 55+ (AMRAP – Rounds and Reps) As many rounds and reps as possible in 15 minutes...Read more

Bellhouse Crossfit – CrossFit Goat Day (No Measure) On the Minute x 20: Minute 1: Movement 1 Minute 2: Movement 2 -Or- “First Hand” [Optional EMOM] On the Minute x 20: Minute 1: Bike Erg Calories Minute 2: AbMat Sit-ups Minute 3: Double Unders Minute 4: Rest Warm Up General Flow 3:00 Bike 0:30 Quad Pulls 0:30 Knuckle Draggers 0:30 Downward + Upward Dogs 0:30 Spiderman Stretch 0:30 Calf RaisesRead more

Bellhouse Crossfit – CrossFit Weighted Pull-ups (4 Sets: 1 Weighted Strict Pull-up – Rest 20 Seconds 3 Medball Slams * Build In Weight To Technical Failure * Rest 1-3 Minutes Between Sets) Hallucinate (AMRAP – Rounds and Reps) AMRAP 14: 2 Rope Climbs (15′) 4 Burpee Box Jumps (30″/24″) 8 Dumbbell Snatches (70/50) AGE GROUP 55+ / 13-15 (50/35) Mod 1) 1 Rope Climb (24/20”) (50/35) Mod 2) 3 Pulls to Standing (20/16”) (25/15) Warm Up General Flow (Grab Medballs) 0:30 Big Arm Circles 0:30 Prone Snow Angels 0:30 Scorpions 0:30 Medball Ground to Overhead 0:30 Inchworms 0:30 Mountain Climbers 0:30 Medball Slams Accessory Work Bulletproof Shoulders [PART A] 3 Sets: 10 Half Kneeling Arnold Press [Each Side] * Rest 1-2 Minutes Between Sides [PART B] 1 Set: 30 Bent Over T-Y-I’s * Use Light Plates Like 5’s or 2.5’s In Each HandRead more

Bellhouse Crossfit – CrossFit Back Squat (4 Sets: 1 Back Squat * Build In Weight To Technical Failure * Rest 1-3 Minutes Between Sets) Lungs and Lunges (Time) For Time: 60-40-20 Calorie Row (Women’s Calories: 48-32-16) 30-20-10 Front Rack Lunges (115/85) Time Cap: 18 Minutes AGE GROUP 55+ / 13-15 (95/65) Mod 1) 50-40-30 Row Cals (Womens Cals: 35-25-10) 30-20-10 Lunges (95/65) Mod 2) Lunges (75/55) Mod 3) KB Front Rack Lunges (70s/53s) Warm Up General Flow 1:30 Easy Row 0:30 Couch Stretch (right) 0:30 Couch Stretch (left) 0:30 90/90 Hip Rotations 0:30 Glute Bridges 0:30 Alternating Bird Dogs 0:30 Air Squats Accessory Work Killer Core 3 Sets of Each [0:40 On, 0:20 Off]: A) Tall Plank Knees To Elbow B) Medicine Ball Twists C) Double Kettlebell Front Rack HoldRead more